This pose is an easy way to strengthen your back – you can do it at your desk when seated or using Tadasana (two leg standing) or a Vrksasana (single leg standing) balance. Try it every day for a minute or two – should help with our work next term on the spine. Also – try the meditative version now the weather is getting colder.
1 Pull the navel into spine to activate your core
2 Spread the fingers wide
3 Lift the arms to shoulder height with thumbs pointing up
4 Bend the elbows
5 Roll the shoulders back and down – feel the neck gaining length
6 YOGA ADVENTURE 1 (working harder) – pull the shoulder blades down and navel towards spine a little more
7 YOGA ADVENTURE 2 (harder still) If your wrists feel ok – take the fingers backwards and feel the effect on the upper arms
8 MINI MEDITATION Imagine the sun beating down on you in a scorching desert
9 Release the pose – bring the arms down and then give yourself a hug to ease out the shoulders.